Weight training is an extremely beneficial form of exercise but can be confusing if you’ve never done it. Jason R. Karp, MS, PhD student, college lecturer and track and field coach, answers frequently asked questions to start you on the right track. (Ask a personal trainer to set up a program specifically for you.)
Because load theoretically increases as mechanical advantage increases, the addition of chains or elastic bands to conventional barbell squats had been thought to boost the loading during the ascent phase, but no research had confirmed this notion. A study published in the November 2002 issue of the Journal of Strength and Conditioning Research shows that such a modification is essentially pointless.
Most people are aware that children in developed nations are experiencing epidemic levels of obesity, and that this problem is, in large part, associated with physical inactivity. However, the standard fitness recommendation to get more cardiovascular exercise may not be the best advice for overweight, underactive children. The fact is, very few children choose to spend 20 to 30 minutes doing any kind of continuous endurance exercise, regardless of the benefits or incentives.
By Jennifer Kofoed and Len Kravitz, PhD
ACSM Review: Progression Models in Resistance Training
Following some special guidelines can help you maximize the benefits of resistance training for your healthy adult clients.
has been shown to be task-specific; muscular performance adaptation is influenced by movement patterns and performance speed and specific to the stimuli applied t...
A W o m e n 's S t r e n g t h P r o g r a m
of each exercise; and gradually increasing your training frequency to two to three times per week. The chart below lists 10 exercises that will strengthen major muscle groups and suggests a training schedule that you can adopt after the first few weeks. Cool-Down (10-15 Minutes). Be sure to cool down after your workout, just as you warme...
While most fitness professionals are familiar with the basics of energy metabolism, it can be difficult to explain to clients the intricacies of how the body breaks down and uses nutrients to fuel physical activity. For example, can you explain why a greater percentage of fat is burned during low-intensity exercise, when the potential for losing weight is greater if exercise is performed at a higher intensity for an equivalent period of time? Or can you describe why power lifting requires longer rest intervals than circuit training?
ACSM has issued a new Position Stand advising fitness professionals on the proper way to add load or resistance to an existing weight training regimen. “Progression Models in Resistance Training for Healthy Adults” was published in the February issue of Medicine & Science in Sports & Exercise.